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How To Make A Veg Packed Minestrone Soup: The Lighter Option

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Published on Feb 18, 2013

In this episode of The Lighter Option Phil Mundy shows you how to make a quick and tasty minestrone soups which is absolutely packed full of vegetables. This dish is great as a light supper served with some crusty bread and butter.

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Prep:20m
Cook:35m
Total:55m
Serves:4

Ingredients:

low calorie spray
1 large onion, chopped
2 celery sticks, diced
2 carrots, diced
1 leek, chopped
1 tsp fennel seeds, crushed
2 cloves garlic, crushed
pinch of chilli flakes
2 tbsp tomato puree
1 tsp sugar
400 g chopped tinned tomatoes
75 g small pasta shapes
1 1/2 ltr reduced-salt vegetable stock
200 g frozen peas
small bunch of parsley, finely chopped

Step 1: Fry Your Ingredients

Set a saucepan over a medium to high heat and spray with low calorie spray. Add the finely chopped onion, celery, carrots and leek to the pan. Leave to cook for 5 minutes to allow the vegetables to start to soften. Next add the crushed fennel seeds, the tomato puree and a pinch of chilli flakes, this will give the soup some extra flavour. Lastly add the garlic and give all the ingredients a good mix in the pan. Leave to cook for a couple of minutes.

Step 2: Add The Liquid And Pasta

Pour in the chopped tomatoes, sugar and your choice of small pasta. Give all the ingredients a thorough stir to release all of the caramelised flavours on the bottom of the pan. Next pour in the reduce-salt stock and season with pepper. Bring the soup up to a boil and reduce to a simmer for about 20 minutes, until the pasta has cooked and all the vegetables are tender.

Step 3: Add The Final Ingredients

Add the frozen peas to the pan and a small bunch of finely chopped parsley. Stir through and leave the peas to cook for 5 minutes. Serve the soup immediately, or leave to cool and pour into a sealed container and store in the fridge. The soup will keep for 3-4 days.

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